Glycogen da ayyukanta a cikin jikin mutum

Glycogen - Wannan wani hadadden carbohydrate ne, wanda ya qunshi sarkar kwayoyin glucose. Bayan cin abinci, babban adadin glucose ya fara gudana zuwa cikin jini kuma jikin mutum yana adana yawan glucose a cikin hanyar glycogen. Lokacin da matakin glucose na jini ya fara raguwa (alal misali, lokacin aiwatar da motsa jiki), jiki yana rushe glycogen tare da taimakon enzymes, wanda sakamakon matakin glucose ya kasance al'ada kuma gabobin (gami da tsokoki yayin horo) suna samun isasshen daga gare shi don samar da makamashi.

Ana saka Glycogen a cikin hanta da tsokoki. Jimlar jari na glycogen a cikin hanta da tsokoki na tsofaffi shine 300-400 g ("Jiki na Humanan Adam" ta AS Solodkov, EB Sologub). A cikin ginawar jiki, glycogen ne kawai wanda aka samo a cikin abubuwan da suka shafi tsoka.

Lokacin yin motsa jiki mai ƙarfi (gina jiki, ƙarfin ƙarfi), gajiya gaba ɗaya yana faruwa ne saboda raguwar ajiyar glycogen, sabili da haka, sa'o'i 2 kafin horarwa, ana ba da shawarar cin abinci mai ƙarfi na carbohydrate don sake mamaye shagunan glycogen.

Menene glycogen?

Ta hanyar tsarin sunadarai, glycogen yana cikin rukunin hadaddun carbohydrates, tushen su shine glucose, amma sabanin sitaci ana ajiye shi a cikin kyallen dabbobi, gami da mutane. Babban wurin da mutum yake adana glycogen shine hanta, amma ban da haka, yana tarawa a cikin kasusuwa na kasusuwa, yana samar da makamashi don aikin su.

Babban aikin da wani abu yake takawa shine tara yawan kuzari a cikin hanyar hadewar sinadarai. Lokacin da adadin carbohydrates shiga cikin jiki, wanda ba za'a iya gano shi ba nan gaba, yawan sukari tare da halartar insulin, wanda ke ba da glucose a cikin sel, ya zama glycogen, wanda ke adana kuzari don amfanin nan gaba.

Janar makirci don maganin glucose homeostasis

Halin da ya saba da shi: lokacin da carbohydrates basu isa ba, alal misali, yayin azumi ko bayan yawan aiki na jiki, akasin haka, abu ya karye kuma ya canza shi zuwa glucose, wanda jiki ke shan saurin sauƙaƙe, yana ba da ƙarin kuzari yayin hadawar abu.

Shawarwarin masana sun nuna mafi ƙarancin yau da kullun na 100 MG na glycogen, amma tare da aiki mai ƙarfi na jiki da kwakwalwa, ana iya ƙaruwa.

Matsayin abu a cikin jikin mutum

Ayyukan glycogen suna da bambanci sosai. Baya ga bangaren kayayyakin, yana yin wasu rawar.

Glycogen a cikin hanta yana taimakawa wajen kula da sukarin jini na yau da kullun ta hanyar daidaitawa ko ƙaddamar da yawan glucose mai yawa a cikin sel. Idan ajiyar ya zama babba, kuma tushen kuzarin ya ci gaba da gudana cikin jini, za'a fara ajiye shi ta hanyar kitse a hanta da mai mai kitse.

Abun yana ba da damar hadaddun abubuwan carbohydrates su faru, shiga cikin ka'idojinsa kuma, sabili da haka, a cikin matakan metabolism na jiki.

Abincin ƙwaƙwalwa na kwakwalwa da sauran gabobin sune yawancin sakamakon glycogen, don haka kasancewarsa yana ba ku damar aiwatar da ayyukan tunani, samar da isasshen makamashi don ayyukan kwakwalwa, wanda ke cin kusan kashi 70 na glucose da aka samar a cikin hanta.

Glycogen ma yana da mahimmanci ga tsokoki, inda ya ƙunshi cikin ɗan ƙaramin abu kaɗan. Babban aikinta anan shine tabbatar da motsi. Yayin aiwatarwa, ana cinye makamashi, wanda aka kirkira saboda rushewar carbohydrate da kuma hadawar abu na glucose, yayin hutawa da shigar da sabbin abubuwan gina jiki a jiki - halittar sabbin kwayoyin.

Kuma wannan ya shafi ba kawai ga kasusuwa ba, har ma ga ƙwaƙwalwar zuciya, ingancin aikin da ya dogara da yawa dangane da kasancewar glycogen, kuma mutane masu ƙarancin nauyin jiki suna haɓaka cututtukan zuciya na zuciya.

Tare da rashin abu a cikin tsokoki, sauran abubuwa sun fara lalacewa: kitsen da sunadarai. Rushewar ƙarshen gaba yana da haɗari musamman, tunda yana kaiwa zuwa ga lalata ainihin tushe na tsokoki da lalata.

A cikin mawuyacin yanayi, jiki yana iya fita daga cikin halin da ake ciki kuma ƙirƙirar glucose don kansa daga abubuwan da ba su da karɓa ba, ana kiran wannan tsari glyconeogenesis.

Koyaya, amfaninta ga jikin yayi ƙarancin gaske, tunda lalacewa tana faruwa ne ta hanyar mizani dabam dabam, ba tare da bayar da adadin kuzarin da jikin yake buƙata ba. A lokaci guda, abubuwan da ake amfani dasu don ciyarwa za'a iya ciyar dasu akan wasu mahimman tsari.

Bugu da kari, wannan kayan yana da mallakin ruwa, tare da tara su. Wannan shine dalilin da ya sa yayin horo mai zurfi, 'yan wasa ke yin gumi da yawa, wannan yana da alaƙa da ruwan carbohydrate.

Menene haɗarin kasawa da wuce kima?

Tare da ingantaccen abinci mai gina jiki da rashin aiki na jiki, daidaituwa tsakanin tarawa da rushewa daga cikin ƙwayoyin glycogen an lalata kuma yawan ajiyarsa yana faruwa.

• zubar jini
• to cuta a hanta,
• don kara girman jiki,
• to malfunctioning na hanjin.

Wucewa glycogen a cikin tsokoki yana rage ingantaccen aikin su kuma sannu a hankali yana haifar da bayyanar tso adi nama. A cikin 'yan wasa, glycogen a cikin tsokoki sukan tara abubuwa kaɗan fiye da sauran mutane, wannan ya dace da yanayin horo. Koyaya, suna kuma adana oxygen, wanda zai basu damar hanzarta sarrafa glucose da sauri, sake wani bangare na makamashi.

A cikin wasu mutane, tara yawan ƙwayar glycogen, ya yi akasin haka, yana rage yawan aikin ƙwayar tsoka kuma yana haifar da tsarin ƙarin nauyi.

Rashin Glycogen shima yana cutar jiki. Tunda wannan shine asalin tushen kuzari, bazai isa ya aiwatar da nau'ikan ayyuka ba.

A sakamakon haka, mutum:

• akwai wahala, rashin tausayi,
• rigakafi ya raunana,
• ƙwaƙwalwar ajiya tana ƙaruwa
• asarar nauyi yana faruwa, saboda yawan ƙwayar tsoka,
• fata da gashi suna ƙaruwa sosai
• sautin tsoka yana raguwa
• akwai raguwa a cikin mahimmanci,
• sau da yawa yanayin bakin ciki ya bayyana.

Babban damuwa na jiki ko na rai-da damuwa tare da isasshen abinci mai gina jiki na iya haifar da shi.

Bidiyo daga gwani:

Don haka, glycogen yana yin ayyuka masu mahimmanci a cikin jiki, yana samar da ma'aunin makamashi, tarawa da ba da shi a lokacin da ya dace. Excessarinsa, da kuma rashi, yana cutar da aikin wasu tsarin jikin mutum, da farko tsokoki da kwakwalwa.

Tare da wuce haddi, ya wajaba don iyakance yawan abubuwan da ke dauke da carbohydrate, suna fifita furotin.

Tare da rashi, akasin haka, kuna buƙatar cin abincin da ke ba da adadin glycogen mai yawa:

• 'Ya'yan itãcen marmari (dabino, fig, inabi, apples, lemu, lemo, peach, kiwi, mango, strawberries),
• Sweets da zuma
• wasu kayan lambu (karas da beets),
• gari kayayyakin
• legumes.

Janar halayyar glycogen

Glycogen a cikin mutane gama gari ake kira sitaci dabba. Yana da takin zamani da ake samarwa a cikin dabbobi da mutane. Tsarin sunadarai shine (C₆H₁₀O₅)_n. Glycogen wani fili ne na glucose wanda aka sanya shi a cikin nau'ikan karamin granules a cikin cytoplasm na sel na tsoka, hanta, kodan, da kuma a cikin ƙwayoyin kwakwalwa da farin farin sel. Don haka, glycogen shine ajiyar makamashi wanda zai iya rama rashin ƙarancin glucose a cikin rashin isasshen abinci mai gina jiki.

Wannan abin ban sha'awa ne!

Kwayoyin hanta (hepatocytes) sune jagora a cikin ajiya na glycogen! Zasu iya zama 8 bisa dari na nauyin su daga wannan abun. A lokaci guda, ƙwayoyin tsoka da sauran gabobin suna iya tara glycogen a cikin adadin da bai wuce 1 - 1.5% ba. A cikin manya, jimlar yawan glycogen hanta na iya kaiwa gra 100-120!

Bukatar glycogen yana ƙaruwa:

• Ga wanda kuma yake da haɓaka aiki na jiki wanda yake da alaƙa da yin adadin adadin ƙwayoyin monotonous. Sakamakon wannan, tsokoki suna fama da rashin wadatar samar da jini, da kuma karancin glucose a cikin jini.
• Lokacin aiwatar da aiki da ya shafi aikin kwakwalwa. A wannan yanayin, glycogen da ke cikin sel kwakwalwa yana canzawa zuwa makamashi da ake buƙata don aiki. Kwayoyin da kansu, bayan sun ba da tarin abubuwan da ake tarawa, suna buƙatar replenishment.
• Game da karancin abinci mai gina jiki. A wannan yanayin, jiki, rashin glucose daga abinci, yana fara aiwatar da ajiyar ta.

Glycogen Digestibility

Glycogen yana cikin rukunin carbohydrates na hanzari na narkewa, tare da jinkirta aiwatarwa. An yi bayanin wannan kalmar kamar haka: muddin jikin yana da sauran hanyoyin samun kuzari, za'a kiyaye glycogen granules. Amma da zaran kwakwalwa ta bada siginar game da rashin wadatar samar da makamashi, glycogen karkashin tasirin enzymes zai fara canzawa zuwa glucose.

Abubuwan da ke da amfani na glycogen da tasirin sa a jiki

Tunda kwayar glycogen ana wakilta ta polysaccharide glucose, abubuwancinta masu amfani, harma da tasirin ta a jiki, yayi dace da kaddarorin glucose.

Glycogen shine cikakken tushen samar da makamashi ga jiki a lokacin rashin abinci mai gina jiki, ya zama dole don cikakken tunani da aiki na jiki.

Glycogen don kyakkyawa da lafiya

Tunda glycogen shine tushen samar da kuzari a ciki, rashi na iya haifar da raguwa gaba daya a matakin kuzarin dukkan kwayoyin. Wannan yana shafar ayyukan gashi, sel fata, kuma yana bayyana kanta cikin asarar ƙifar ido.

Isasshen adadin adadin glycogen a cikin jiki, koda lokacin ƙarancin abinci mai gina jiki, zai riƙe kuzari, kumburi a kan kumatunku, kyawun fata da hasken gashinku!

Mun tattara mahimman mahimman bayanai game da glycogen a cikin wannan hoton kuma za mu yi godiya idan kun raba hoton a kan hanyar sadarwar zamantakewa ko blog tare da hanyar haɗi zuwa wannan shafin:

Muhimmancin carbohydrates ga jiki

Abubuwan carbohydrates da aka cinye (suna farawa daga sitaci na kowane nau'in albarkatu kuma suna ƙare tare da carbohydrates mai sauri na 'ya'yan itãcen marmari da abubuwan leke) suna karye zuwa cikin sugars mai sauƙi da glucose yayin narkewa. Bayan haka, carbohydrates da aka canza zuwa glucose ana aika su ta jiki zuwa jini. A lokaci guda, kitse da sunadarai ba za a iya canza su zuwa glucose ba.

Jiki yana amfani da wannan glucose ta jiki don bukatun makamashi na yanzu (alal misali, lokacin gudu ko wani horo na zahiri), kuma don ƙirƙirar ajiyar makamashi. A wannan yanayin, jiki ya fara ɗaukar glucose zuwa kwayoyin glycogen, kuma idan aka cika gilashin glycogen zuwa ƙarfin, jikin zai canza glucose zuwa mai. Abin da ya sa mutane ke samun mai daga carbohydrates wuce kima.

A ina ake tattara glycogen?

A cikin jikin mutum, glycogen yana tarawa mafi yawa a cikin hanta (kusan 100-120 g na glycogen don tsoho) da kuma a cikin ƙwayar tsoka (kusan 1% na jimlar ƙwayar tsoka). A cikin duka, kimanin 200-300 g na glycogen an adana shi a cikin jiki, duk da haka, za a iya tara abubuwa masu yawa a jikin ɗan wasan motsa jiki - har zuwa 400-500 g.

Ka lura cewa ana amfani da shagunan glycogen don rufe buƙatun makamashi don glucose a jiki baki ɗaya, yayin da shagunan glycogen suna samuwa na musamman don amfani na gida. Ta wata hanyar, idan kun yi squats, jiki zai iya amfani da glycogen na musamman daga tsokoki na kafafu, kuma ba daga tsokoki na biceps ko triceps ba.

Muscle glycogen aiki

Daga ra'ayi na ilmin halitta, glycogen ba ya tarawa a cikin ƙwayoyin tsoka kansu, amma a cikin sarcoplasm - ruwa mai gina jiki mai kewaye. FitSeven ya rigaya ya rubuta cewa haɓakar tsoka yana da alaƙa da haɓakar ƙarar wannan ruwa mai narkewa - tsokoki suna kama da tsari zuwa soso wanda ke ɗaukar sarcoplasm kuma yana ƙaruwa da girma.

Koyarwar ƙarfi na yau da kullun yana da tasiri ga girman adadin daskarar glycogen da adadin sarcoplasm, yana sa tsokoki da gani girma da ƙari. Koyaya, yana da mahimmanci a fahimci cewa ainihin adadin ƙwayoyin tsoka an ƙaddara da farko ta nau'in ƙwayar jijiyoyin jiki kuma kusan ba ta canzawa yayin rayuwar mutum, ba tare da la'akari da horo ba.

Sakamakon glycogen akan ƙwayar tsoka: nazarin halittu

Horarwa mai nasara don ginin tsoka yana buƙatar yanayi biyu: da farko, kasancewar isasshen glycogen ajiyar cikin tsokoki kafin horo, kuma abu na biyu, nasarar nasarar maido da rijiyoyin glycogen a ƙarshensa. Yin aikin motsa jiki ba tare da adana glycogen ba a cikin begen "bushewa", da farko kuna tilasta jiki ya ƙone tsoka.

Abin da ya sa don ci gaban tsoka yana da mahimmanci ba yawa don amfani da furotin whey da amino acid na BCAA kamar yadda ake samun adadin carbohydrates da suka dace a cikin abincin - kuma, musamman, isasshen wadataccen carbohydrates mai sauri nan da nan bayan horo. A zahiri, kawai ba za ku iya gina tsoka ba yayin cin abinci mai amfani da ƙwayar carbohydrate.

Yaya ake haɓaka shagunan glycogen?

Shagunan ƙwayoyin glycogen suna cike da ko dai carbohydrates daga abinci ko amfani da mai cinikin wasanni (cakuda furotin da carbohydrates). Kamar yadda muka ambata a sama, kan aiwatar da narkewa, hadaddun carbohydrates sun lalace cikin abubuwa masu sauƙi, da farko sun shiga cikin jini a cikin yanayin glucose, sannan kuma jiki ya sarrafa su zuwa glycogen.

Lowerarin ƙananan glycemic index na musamman carbohydrate, a hankali yana ba da makamashi ga jini kuma mafi girma yawan adadin tuba shine zuwa gabolcogen depot, kuma ba don subcutaneous mai. Wannan ka'ida tana da mahimmanci musamman da maraice - rashin alheri, carbohydrates mai sauƙi wanda aka ci a abincin dare zai tafi da kitse a ciki.

Tasirin glycogen akan kitsen mai

Idan kana son ƙona kitse ta hanyar horo, tuna cewa jiki ya fara cinye glycogen, kuma kawai sai ya tafi cikin ɗakin mai. A kan wannan gaskiyar cewa shawarar ta dogara ne cewa yakamata a gudanar da horo mai ƙona kitsen aƙalla awanni 40-45 tare da motsin matsakaici - da farko jiki ya kashe glycogen, sannan ya tafi kitse.

Kwarewa ya nuna cewa kitse yana ƙonewa da sauri a yayin motsa jiki da safe da safe akan komai a ciki ko kuma lokacin horo 3-4 hours bayan abincin da ya gabata - tunda a wannan yanayin matakan glucose na jini sun riga sun kasance a matakin ƙarami, ana kashe adon glycogen daga mintuna na farko na horo. (sannan kuma mai), kuma ba ƙarfin kuzarin glucose daga jini ba.

Glycogen shine babban nau'i na adana ƙarfin glucose a cikin ƙwayoyin dabbobi (babu glycogen a cikin tsirrai). A cikin jikin tsoho, kimanin 200-300 g na glycogen an tara shi, an adana shi sosai a hanta da tsokoki. Ana amfani da Glycogen a lokacin ƙarfi da aikin motsa jiki, kuma don haɓakar tsoka yana da matukar muhimmanci ga sake adana ta daidai.